Warm – up: 10 minutes dynamic movements (arm circles, toe touches, leg swings, cross-hops, rotations, lunges, lateral moving squats)
Tabatta Core (20 seconds work/10 seconds rest x 3 rounds):
WOD: 25 min AMRAP:
25 calories
25 push-ups to box
25 sit ups
25 weighted step overs
25/side mountain climbers
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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